Perform the next series of exercises as a simple, yet
effective, way to balance out your lower body
musculature and assist with proper movement
patterns—whether for daily activities or higher levels of
conditioning. They can be used as a warm-up to more
intense lower-body movement patterns that require good
power and control such as squats, lunges, and dead lifts
or as a daily maintenance routine.
At first these exercises may appear subtle but they are
extremely specific and isolated. However, you will feel
them intensely and with repetition you will automatically
be firing the proper muscles that assist with everyday
movement such as bending and lifting.
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Start by lying on your back with your knees bent
and heels 12 inches from your buttocks. Place a
piece of foam at least 3 inches thick between your knees.
Draw your navel in toward your spine and squeeze
the foam tightly between your knees as you raise
your hips off the floor. Use your hands to feel that
your butt muscle is contracted and hold for a count of
three. Perform this movement 10-25 times.
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